The truth is that sit-ups are not the most exciting exercise, nor are they the most effective. Most abs exercises only focus on certain cubes, but in fact, the entire abdomen must be worked for the result. This 4-week, no-sit-up challenge does just that.
The core muscles are made up of many different muscles, including the lower, upper, and transverse abdominals, as well as the lower back. Each muscle complements the other, so it is a mistake to focus only on the six cubes during training. According to experts, the cause of most people’s lower back pain is weak abdominal muscles, and for this reason alone it is important to pay attention to their strengthening.
We present the 3 most effective exercises that you can use to strengthen your abdominal and abdominal muscles.
1. Roll up
Lie on your back, legs bent, feet on the ground. Put your hands behind your ears. Slowly bring your knees closer to your chest while lifting your shoulders and upper back off the ground, then return to the starting position.
2. Across, by touch
Lie on your back, bend your legs, feet on the ground. Lift your upper back off the ground and turn your torso to the right. Extend our arms over our legs in the direction of the right foot. Return to the starting position and repeat on the other side.
3. Plank
Take the classic plank position, the elbows should be under the shoulders. Keep your body completely straight, parallel to the ground. Then tighten the abdominal muscles and hold this position for as long as possible.
This is how the 4-week challenge consists of these exercises:
Day 1: Roll Up – 10 reps/3 sets
Day 2: Cross, touch – 10 reps/3 sets
Day 3: Plank – 15 seconds/3 sets
Day 4: Roll Up – 10 reps/3 sets
Day 5: Cross, touching – 10 reps/3 sets
Day 6: Plank – 15 seconds/3 sets
7 days: Rest
Day 8: Roll Up – 15 reps/3 sets
Day 9: Cross, touching – 15 reps/3 sets
Day 10: Plank – 25 seconds/3 sets
Day 11: Roll Up – 20 reps/3 sets
Day 12: Cross, touching – 20 reps/3 sets
Day 13: Plank – 30 seconds/3 sets
Day 14: Rest
Day 15: Roll Up – 25 reps/3 sets
Day 16: Cross, touching – 25 reps/3 sets
Day 17: Plank – 35 seconds/3 sets
Day 18: Roll Up – 30 reps/3 sets
Day 19: Cross, touching – 30 reps/3 sets
Day 20: Plank – 40 seconds/3 sets
Day 21: Rest
Day 22: Roll Up – 45 reps/3 sets
Day 23: Cross, touching – 45 reps/3 sets
Day 24: Plank – 50 seconds/3 sets
Day 25: Rest
Day 26: Roll Up – 50 reps/3 sets
Day 27: Cross, touch – 50 reps/3 sets
Day 28: Plank -1 minute/3 sets
By the 28th day, you will be able to do 50 consecutive repetitions of the roll-up and the cross-touching exercise, and as an addition, you will also be able to do a 1-minute plank! This tells you quite a bit about the level of your fitness and endurance that will develop.
